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Middle Back · Bodyweight

Feet-Elevated Table Row

A compound movement that trains your middle back, done using just your bodyweight. Your lats, biceps and forearms help out.

EquipmentBodyweight
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Feet-Elevated Table Row muscles worked, front viewFeet-Elevated Table Row muscles worked, back view
Middle BackPrimaryLats · Biceps · ForearmsSecondary

How to do it

  1. Set a chair or box a leg's length from a sturdy table.
  2. Lie on your back under the table and rest your heels on the chair.
  3. Grip the table edge with both hands, a little wider than your shoulders.
  4. With your body in one straight line, pull your chest up to the underside of the table.
  5. Pause for one second at the top.
  6. Lower yourself under control until your arms are straight.

More middle back exercises

Bent-Knee Table RowInverted RowTable RowBent Over Barbell Row
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